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High-Protein GLP-1 Dinner: Sesame Seared Tuna Steaks

High-Protein GLP-1 Dinner: Sesame Seared Tuna Steaks
GLP-1 Nutrition  ·  Lunch Recipes

Sesame-Seared Tuna Steak Salad

Sesame-crusted tuna steak served with crisp salad vegetables and a fresh lime and soy dressing. A light but satisfying lunch with more than 40 grams of protein.

Why this works on GLP-1

Tuna is naturally rich in protein and relatively low in fat, making it an efficient way to get a substantial amount of protein from a moderate portion. This can be useful when your appetite is reduced but maintaining protein intake remains important.

The fresh salad adds fibre, hydration and crunch without making the meal feel overly heavy. A simple soy and lime dressing provides plenty of flavour, while keeping richer sauces to a minimum. Slice the tuna before serving and eat slowly, pausing when comfortably satisfied.

~43 g Protein
per serving
~360 Calories
per serving
15 min Quick lunch,
single serving

Ingredients · makes 1 serving

  • Fresh tuna steak Choose a thick, evenly cut tuna steak 170 g
  • Sesame seeds White, black or a mixture of both 2 tsp
  • Mixed salad leaves Rocket, spinach or mixed baby leaves 60 g
  • Cucumber Thinly sliced or cut into ribbons ½ small
  • Red pepper Thinly sliced ½ small
  • Carrot Grated or cut into fine ribbons ½ medium
  • Spring onion Finely sliced 1
  • Avocado Sliced, optional for extra healthy fats ¼ medium
  • Avocado or olive oil For searing the tuna 1 tsp
  • Low-sodium soy sauce For the dressing 2 tsp
  • Lime juice Freshly squeezed 1 tbsp
  • Fresh ginger Finely grated ½ tsp
  • Seasoning Black pepper and a small pinch of salt to taste

Method

  1. Prepare the dressing. Mix the soy sauce, lime juice and grated ginger in a small bowl. Set aside while you prepare the salad.

  2. Assemble the salad. Add the salad leaves, cucumber, red pepper, carrot and spring onion to a bowl. Add the avocado if using, then toss gently with half of the dressing.

  3. Prepare the tuna. Pat the tuna steak dry with kitchen paper. Season lightly with black pepper, then press the sesame seeds firmly onto both sides.

  4. Heat the pan. Heat the oil in a non-stick frying pan over high heat. The pan should be hot before the tuna is added.

  5. Sear the tuna. Add the tuna steak and cook for approximately 1 to 2 minutes on each side for a pink centre. Cook for longer if you prefer the tuna more thoroughly cooked.

  6. Rest and slice. Transfer the tuna to a board and leave it to rest for 2 minutes. Slice it across the grain into thin strips.

  7. Serve. Arrange the sliced tuna over the salad and spoon over the remaining dressing. Eat slowly and stop when comfortably full.

Approximate nutrition per serving

~43 gProtein ~360Calories ~7 gFibre ~18 gCarbs ~14 gFat

Makes one serving. Nutritional values vary depending on the size of the tuna steak, the amount of avocado used and the exact salad ingredients.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Always speak with your healthcare professional before making changes to your diet, supplements or medication while taking GLP-1 treatments, particularly if you experience nausea, digestive symptoms or other side effects. People who are pregnant, trying to conceive, immunocompromised or advised to avoid raw or undercooked fish should cook tuna thoroughly and follow guidance from their healthcare professional.

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